Wednesday 1-29-14



***Sign up for the Open – Directions here!***

Warm Up

CrossFit Warmup


Push Jerk


Every minute on the minute until can’t complete…
3 power clean
3 front squat
3 push jerks
(155,105 – goal should be 10-15 rounds)

After Bash:


ONE Nation Competitors:

Same as Class – including after bash

Travel WOD: 

3 Power Clean
6 Front Squats
9 Push Jerks
Every minute on the minute you until cant complete — use dumbbells (55,40)

New Classes at RCF1!

Details here…



  1. Funding a bigger schooling may perhaps also must use a government-backed schooling
    bank loan staples center concerts as soon as you’ve every one of these formalities, you happen to be an easy
    task to avail this kind of loan so that you can procure instant funds.

  2. I do consider all the ideas you have offered to your post.
    They are really convincing and can definitely work.
    Still, the posts are very quick for novices. May you please prolong them a bit from next time?
    Thank you for the post.

  3. Good day I am so happy I found your web site,
    I really found you by error, while I was researching on Yahoo for something else, Anyways
    I am here now and would just like to say many thanks for a
    tremendous post and a all round enjoyable
    blog (I also love the theme/design), I don’t have time to browse it all at the moment but
    I have bookmarked it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the great work. mobile phone spy cell phone call listening software how to track a cell phone spyware apps for cell phones mobile phone spy
    free tracking cell phone location
    mobile spy

  4. Hello! I know this is kind of off topic but I was wondering if you
    knew where I could find a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having difficulty finding one?
    Thanks a lot! spy on someones cell phone
    how you track a cell phone how to spy a mobile phone for free tracking device on cell phone
    how can you track a cell phone location for free
    free cell phone spy apps

  5. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and was
    hoping maybe you would have some experience with something like this.
    Please let me know if you run into anything.
    I truly enjoy reading your blog and I look forward to your new
    casino slot games play casino
    casino slots play for fun casino online online gambling casinos online casino bonus no deposit casinos gambling online how to play casino blackjack best online casinos for us players online casino bonus best online casino games casino bonus best online casino best casinos for online slot machines casino games online gambling free casino games online no deposit casino bonuses online roulette game free casino games online play free casino games online casino games slot machines online casino games casino bonus how to play casino card game best online casino casino bonus is online gambling legal

  6. 163191 310088Soon after study some with the content material for your internet site now, i genuinely as if your technique of blogging. I bookmarked it to my bookmark internet site list and are checking back soon. Pls have a appear at my internet site too and told me in case you agree. 118398

  7. Hi there everyone, it’s my first pay a visit at this web
    site, and post is truly fruitful in favor of me, keep up posting these

  8. Hey, I think your website might be having browser compatibility issues.
    When I look at your blog in Ie, it looks fine but when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up!
    Other then that, awesome blog!

  9. Hey there just wanted to give you a brief heads up and let you know a few
    of the pictures aren’t loading properly.
    I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and
    both show the same results.

  10. I could not resist commenting. Well written!


Submit a Comment

Your email address will not be published. Required fields are marked *